Tuesday, July 17, 2012

Wednesday 7/18 Workout

I'm certain that you're all as excited as I am by the prospect of GRC
getting back into action this weekend. We're going to have a crew of
women at the Crystal City Twilight 5k, and a crew of men at the
Rockville Twilight 8k. I know that all of you who are not racing are
losing sleep trying to decide which race to watch, as both promise to be
glorious victories for our athletes. The good news is you can't go
wrong whichever race you pick, so get out there and support our runners
in their inevitable moment of triumph!

It's going to be hot on
Wednesday, so we'll adjust the workout accordingly. For the men, the
plan for now is 8 x 800 w/ a 2:30 recovery, 2 @ 2:32, 2 @ 2:30, 2 @
2:28, 2 @ 2:26. Depending on the conditions, we can add on a couple
more reps at the end for those of you who want to do some extra volume,
and/or go a tad faster the last couple of reps for those who want a
little more intensity, but given the current forecast, this will be
plenty. Men that are racing on Saturday may want to stop after 6 reps.